Kim McCorquodale RD at North Star Lodge
If you’re like me, and I think most of the US population, you overdid it during our recent holiday season and have added a few pounds. If you don’t want to be in the same place next January, make some of the changes below a part of your lifestyle. Remember, it’s not perfection but perseverance that wins the race!
• Make small, permanent changes – they do make a big difference. Choose 1-2 small goals to start, such as writing down everything you eat or planning your dinners. After a month of success with those add in 1-2 more.
• Weigh weekly. Weighing more often can be discouraging, but never weighing can make it difficult to gauge the success of your changes.
• Eat more veggies. There are many reasons to do this that have nothing to do with weight loss, but veggies will fill you up without filling you out. Add at least 2 servings for dinner and include them in your snacks.
• Snack wisely. Include a lean protein whenever you eat to increase satisfaction and reduce cravings. But don’t overdo portion size – your protein portion should only be about 1/4th of your plate.
• Choose whole grain versions. Fiber, like protein, tends to increase a sense of fullness and to reduce those cravings.
• Check restaurant menus online and plan what you’ll order before leaving home. This will help you avoid the temptation to “live it up” when you arrive at the restaurant hungry.
• Plan ahead. This is included in many of the suggestions above, but it can’t be encouraged enough. Start small with planning 7 dinners for the week, then make your grocery list and stick to it. Having the ingredients for a healthy dinner in the house is a huge part of success. Next plan a variety of healthy breakfasts, lunches, and snacks and have what you need for those on hand. This will make a big difference in your journey to wellness and weight loss.
I hope many of you will join me in making 2015 a healthier year!